Finally! Answers to Your Most Common Melatonin Questions and Frustrations

Most of us have tried melatonin at some point—maybe you swear by it, or maybe you’ve wondered why it doesn’t work. Spoiler alert: it’s not just about popping a gummy before bed. From timing and dosage to stress and body chemistry, there’s a lot more going on behind the scenes. Dive into real stories from my clients and discover what might actually help you (and your family) finally get restful sleep.

Raise your hand if you have a bottle of melatonin tucked away somewhere in your house. Most of us do. Maybe you’ve taken it yourself or given it to your kids on a tough night. It’s the go-to “sleep solution” everyone reaches for when bedtime turns into a battle.

But here’s the thing: melatonin often doesn’t work the way people expect. It’s not a magic sleeping pill, and if you’ve ever said, “I tried melatonin and it doesn’t work for me,” there’s a reason—and it probably has nothing to do with your body being “broken.”

Let me introduce you to three clients who all came to me frustrated with melatonin, each with their own story, their own solution, and lessons that might help you understand what’s really going on.

Melatonin is a hormone your brain naturally produces when it senses darkness, telling your body it’s time to wind down. But don’t expect it to knock you out cold. It’s more of a gentle nudge, a biological “bedtime reminder,” than a sedative.

Here’s where most people get stuck. First, timing matters—a lot. Melatonin needs to be taken two to three hours before your ideal bedtime to actually help. Taking it as you get under the covers is like ordering a pizza and expecting it to arrive before you’re even hungry. It’s late to the party.

Second, there’s the “if one doesn’t work, three must be better” mindset. Most people assume more melatonin equals more sleep. In reality, smaller doses—sometimes as low as 0.3 to 1 milligram—tend to work best. Taking more can confuse your system, not calm it.

And finally, melatonin doesn’t act alone. Your body needs serotonin (from L-tryptophan) to make it. If your diet is low in these building blocks—or if you’re dealing with high nighttime cortisol from stress or anxiety—melatonin may not be able to do its job at all. Your brain might not even hear the “time for sleep” message it’s trying to send.

Which is why so many people end up frustrated, assuming their only option is to keep chewing gummies.

Three Clients, Three Lessons

The 18-Year-Old Bochur: Desperate to Quit

This young man had been taking melatonin every night for twelve years. When he came to me, he was anxious. “I think my body’s melatonin-dependent,” he told me. “I’m going away soon, and I need to come off it. But I can’t sleep without it. What do I do?”

His brain was exhausted from long days of learning, but his body was still buzzing with energy at night. Melatonin wasn’t fixing the real issue.

We worked on calming routines and consistent bedtimes, subconscious coaching to help him break his mental attachment to melatonin, and—most importantly—movement. Three brisk ten-minute walks a day gave his body the outlet it needed. That summer, he noticed he slept far better and finally connected the dots: swimming was the reason.

With those changes, he was able to stop using melatonin and rediscover his natural ability to sleep.

The 64-Year-Old Woman: It’s Not Always Just Melatonin

She came in skeptical. “I’ve tried melatonin every way possible,” she said. “It does nothing. Now what?”

We tested her cortisol and melatonin levels (yes, there’s an actual test for this if you’re tired of guessing). Her melatonin was low, but her cortisol was sky-high at night, blocking her brain from responding to it. On top of that, she lacked L-tryptophan and serotonin—the raw materials her body needed to even make melatonin naturally.

Through some trial and error, we landed on a mix that worked: melatonin cream (which absorbs differently), 5-HTP and L-tryptophan supplements, magnesium for relaxation, and the right timing and dose of melatonin. Once her system had everything it needed, melatonin finally started doing its job—and her sleep improved.

The 49-Year-Old Jet-Setter: The Slow-Release Solution

This client wasn’t traveling for work but for love—her four kids lived in four different countries, and someone was always making a simcha. Her passport was basically permanent luggage, and her jet lag was legendary.

Regular melatonin left her groggy or awake at 3 AM. The solution wasn’t more, but slow-release melatonin, taken for two nights after each flight, paired with light exposure and meal timing to help her circadian rhythm reset.

Now she can celebrate with her family around the world—without losing days to jet lag.

So, Does Melatonin Work?

Yes—and no. For some, it’s a helpful boost. For others, it’s almost useless until we deal with the real roadblocks: stress and high cortisol, missing nutrients, subconscious sleep fears, or simply a body that needs more movement to wind down.

The truth is, melatonin is rarely the whole answer. It’s just one piece of the sleep puzzle.

What About You (and Even Your Kids)?

Do you ever wonder why melatonin doesn’t seem to help, no matter how many gummies you take? Could stress, anxiety, or high cortisol be blocking your body’s natural ability to fall asleep?

And if you’re a mom, do you ever feel that little twinge of guilt when you hand out melatonin gummies to your kids—wondering if their bodies might “forget” how to sleep naturally? Or wishing there was a calmer way to end the day, without a pill bottle being part of the bedtime routine?

The truth is, whether it’s for you or your kids, melatonin is rarely the whole answer. The real solution is understanding what your body actually needs to fall asleep—hormones, habits, mindset, or all of the above—and building a plan that works long-term.

Book a free call with me here, and let’s help your family find their way back to the kind of sleep you don’t have to think about—no pills, no guilt, just peace.

And tell me—what’s the one sleep question you wish someone would finally answer for you?